Table of Contents
3 min read time
If you are training in sync with your cycle (or looking to get into Cycle syncing) you know that your body needs different things at different times. During your follicular and ovulatory phases, you are primed for power, speed, and high energy. But as you shift into your luteal and menstrual phases, your focus (and your biology) shifts toward recovery, inflammation management, and hormone balance.
To truly optimise this, you might be tempted to build the “perfect” supplement stack. You’d need ingredients for energy, endurance, blood flow and focus in the first half of your cycle, and ingredients for calm, sleep, mood, PMS reduction and nutrient replenishment in the second half.
I have also added a full complete cycle synced sports supplement as a suggestion at the end.
Follicular & Ovulatory
Energy, Focus & Blood Flow
L-Citrulline
~£25.00
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Boosts nitric oxide production to improve blood flow, pump, and endurance during high-intensity training.
Indian Gooseberry
~£18.00
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A potent antioxidant that fights oxidative stress and supports immune function during hard training blocks.
Lion’s Mane
~£30.00
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Enhances cognitive function, focus, and mental clarity, helping you stay dialed in during workouts.
Maritime Pine Bark
~£35.00
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Improves circulation and nutrient delivery to muscles while reducing leg cramping.
Siberian Ginseng
~£15.00
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An adaptogen that increases physical stamina and helps the body resist fatigue.
Black Maca Root
~£20.00
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Supports natural energy production, libido, and hormonal health.
Rhodiola Rosea
~£22.00
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Helps the body handle physical stress and prevents burnout.
Zinc (Picolinate)
~£15.00
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Essential for hormonal regulation and immune system support.
Vitamin B6
~£12.00
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Crucial for energy metabolism and neurotransmitter function.
Vitamin B12
~£15.00
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Supports red blood cell formation and sustained energy levels.
Vitamin B3 (Niacin)
~£12.00
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Aids in converting food into usable energy for your cells.
Luteal & Menstrual
Recovery, Calm & Hormone Balance
Magnesium Bisglycinate
~£25.00
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The gold standard for muscle relaxation, sleep quality, and cramp relief.
Ashwagandha
~£18.00
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Lowers cortisol levels to promote a calm state of mind and reduce stress.
Passionflower
~£18.00
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A gentle herb that calms the nervous system and aids in restful sleep.
Turmeric (Curcumin)
~£22.00
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Potent anti-inflammatory that helps reduce PMS pain and joint soreness.
Boswellia Serrata
~£20.00
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Works synergistically with Turmeric to support joint health and lower inflammation.
Saffron
~£28.00
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Clinically shown to improve mood and reduce emotional PMS symptoms.
Holy Basil
~£20.00
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Supports metabolic balance and helps the body process stress.
Montmorency Cherry
~£20.00
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A natural source of melatonin to support healthy sleep cycles.
Lavender
~£15.00
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Promotes relaxation and eases tension.
Shatavari Root
~£18.00
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Traditional Ayurvedic tonic for female reproductive health and hydration.
Arctic Berry
~£25.00
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Rich in flavonoids to support skin health and cellular recovery.
Iron (Bisglycinate)
~£15.00
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Essential for replenishing blood loss during menstruation and preventing fatigue.
Calcium (Citrate)
~£15.00
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Supports bone density and proper muscle contraction.
Vitamin D3
~£10.00
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Critical for immune health, mood regulation, and calcium absorption.
Is there a better solution?
When you add it all up, you’re looking at somewhere in the region of £488 a month — and that’s before you factor in the effort of researching, sourcing, and actually remembering to take the right things at the right time of your cycle. Even managing a handful of these individually over the years felt like a lot to keep on top of.
Complete cycle synced sports system.
That’s what made “Fourmula” interesting to me when I came across it. It’s the world’s first cycle-synced sports supplement and rather than buying everything listed above separately, it brings it all together into a two-phase system that actually mirrors the full protocol. Phase A supports your training during your follicular and ovulatory days, think more energy, better endurance, and the ability to push harder whether you’re lifting, running, swimming, or whatever your sport is. Phase B shifts focus to help you keep that momentum going, easing PMS symptoms, supporting better sleep, and stabilising your mood so training doesn’t fall off a cliff in the second half of your cycle.
What I also appreciated is that it doesn’t cut corners on the ingredients themselves. It’s manufactured in the UK to GMP standards, independently third-party tested, fully vegan and halal, and free from artificial dyes and fillers, the kind of thing that matters when you’re actually reading labels. Phase A is taken before training, Phase B in the evening before bed, which makes sense given what each blend is designed to do.
It also won the FemaleFitness Best Sports Supplement 2025 award (which is our yearly awards). We don’t hand that out lightly, and the ingredient quality and concept genuinely stood out.
The price is £44.99, though at the time of writing it’s currently on offer at £33.99. Compared to what it would cost to build this yourself, it’s not really a close comparison.
Visit Fourmula.com to learn more.
or read our full review by Dr. Stephanie Dor [here].
I’ve used the Fourmula supplement and they have an app. I love them both. Better workouts and helps with cramps.
This is honestly one of the most useful articles I’ve come across. I’ve been taking magnesium for ages but had no idea about timing it with my cycle. Going to be much more intentional about it from now on.
I started cycle syncing my training about 6 months ago and the difference has been massive. Never thought about doing the same with supplements though. This has given me a lot to think about!
The cost breakdown is eye opening. I was already buying a few of these separately and had no idea how much it was adding up. Might have to look at Fourmula as an alternative.
Rhodiola is something I’ve used on and off for years but I never connected it to cycle syncing. Really makes sense to use it specifically in the follicular phase when you’re pushing harder in training.
Shatavari and ashwagandha are ones I grew up knowing about through Ayurvedic medicine but I never applied them to my fitness routine specifically. Love seeing them included here alongside more mainstream sports supplements.
I’m a runner and my performance varies so much throughout the month. I always assumed it was just fitness or sleep related but reading this it’s clearly hormonal. Going to start tracking this properly.
The iron section really resonated with me. I’ve been exhausted after my period for years and just accepted it as normal. Going to get my levels checked and actually supplement properly this time.
As a PT this is something I talk to my female clients about all the time but I’ve never seen it laid out this clearly with actual supplement recommendations. Going to share this article with my whole client list.
I’ve been using Fourmula for about two months now and I honestly didn’t expect to notice much of a difference but my energy levels in training have been so much more consistent. The PMS symptoms have improved too which was a bonus I wasn’t expecting.
Never heard of Lion’s Mane being used for training before. Always thought of it as more of a brain health supplement. The focus benefits during the follicular phase actually makes a lot of sense though.
I had no idea that magnesium demand actually increases in the luteal phase. That explains so much about why I feel so much worse in the second half of my cycle when I haven’t been consistent with it.
I’m a swimmer and always struggled with energy consistency in training. My coach always assumed it was about sleep or nutrition but I really think my cycle has a massive impact. This article has opened my eyes to a whole new approach.
The saffron recommendation caught my attention. I know it’s expensive but the mood benefits are genuinely well researched. Good to see it included rather than just the usual generic PMS supplements.
Really appreciate that this is written by someone who has actually taken these things rather than just listing them off. Makes it feel much more trustworthy than the usual supplement content you see online.
I do yoga and pilates so it’s not like I’m powerlifting but I still notice massive energy differences throughout the month. Even for lower intensity training this approach makes total sense. Will definitely be applying this.
Ordered Fourmula after reading this. The price compared to buying everything individually is genuinely a no brainer. Will report back after a full cycle!
The Montmorency cherry for sleep is one I’ve seen mentioned before but never tried. My sleep in the second half of my cycle is absolutely terrible so I’m going to start with that and see if it makes a difference.
I’ve been in the fitness industry for years and cycle syncing is still massively under talked about. So glad content like this is starting to get more attention. Women deserve better than being told to just push through.
I’m perimenopausal and wondering if this still applies to me as my cycle is pretty irregular now. Would love to see an article on cycle syncing for women in perimenopause.
The L-Citrulline recommendation is spot on. I’ve been using it as a pre-workout ingredient for a while and the pump and endurance difference is real. Nice to know it fits into the follicular phase protocol properly.
My PMS has been getting worse every year and I’ve tried so many things. I hadn’t considered that the timing of supplements matters as much as the supplements themselves. This is a completely different way of thinking about it.
Australian reader here. So happy this kind of content exists. We’re fed the same male-focused supplement advice everywhere and it’s never felt quite right for me. This makes so much more sense for how my body actually works.
The Boswellia and turmeric combination for inflammation is something I’ve used for joint pain but never connected it to my training cycle specifically. Makes total sense to front load these in the luteal phase when inflammation increases.
I’ve just started getting into weightlifting at 38 and my recovery feels so much harder than when I was younger. I genuinely think a lot of it is hormonal and I’ve just been ignoring that side of things completely until now.
Ashwagandha has been a game changer for me for stress but I’ve been taking it every day without thinking about cycle timing. Interesting to see it placed specifically in the luteal phase protocol. Going to try adjusting when I take it.
Finally ordered Fourmula after sitting on the fence for weeks. The fact it’s made in the UK and third party tested was what sold me in the end. Going to give it a full cycle and see how I get on.
I shared this with my gym group and we’ve all been talking about it this week. None of us had really thought about supplements from a cycle perspective before. Such a simple shift in thinking but it makes complete sense.
I’ve been lifting for 5 years and only discovered cycle syncing last year. The performance difference when I actually train in line with my hormones is genuinely significant. Applying the same logic to supplements is the obvious next step.
The bit about vitamin D dropping in winter just as PMS hits hardest really struck me. Every year I get so much worse in January and February and I never made that connection. Going to be much more on top of my D3 this year.
Been on Fourmula for a full cycle now and came back to leave a comment. Sleep has genuinely improved in my luteal phase and I’ve had two really strong training weeks in my follicular phase back to back. Wasn’t expecting results this quickly if I’m honest.